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Jerk-Seasoned Turkey With Black Beans and Yellow Rice Recipe

Jerk-Seasoned Turkey With Black Beans and Yellow Rice Recipe

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Jerk-Seasoned Turkey With Black Beans and Yellow Rice

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Ingredients:

Serving

4 tsp salt-free jamaican jerk seasoning, divided (such as spice hunter)
1 tsp salt, divided
2 (3/4 lb) turkey tenderloins
4 tsp olive oil, divided
cooking spray
4 cups finely chopped onions
1 cup uncooked basmati rice
1/4 tsp ground turmeric
2 cups reduced-sodium fat-free chicken broth
2 cups cooked black beans
3 tbsp chopped fresh cilantro

Directions:

Preheat oven to 400°.
Combine 1 tablespoon jerk seasoning and 1/2 teaspoon salt; sprinkle evenly over both sides of turkey.
Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add turkey to pan; cook 4 minutes on each side or until browned.
Place turkey on a broiler pan coated with cooking spray. Bake at 400° for 12 minutes or until a thermometer registers 165°. Remove turkey from oven; cover loosely, and let stand 5 minutes. Cut turkey across grain into thin slices.
While turkey cooks, heat remaining 1 tablespoon oil in skillet over medium-high heat. Add onion to pan, and sauté 8 minutes or until tender. Stir in rice, remaining 1 teaspoon jerk seasoning, and turmeric; sauté 2 minutes. Add broth and remaining 1/4 teaspoon salt; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until rice is tender and liquid is absorbed. Stir in beans and cilantro. Serve rice mixture with turkey.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	141.24 Kcal (591 kJ)
Calories from fat	21.19 Kcal
		% Daily Value*
Total Fat	2.35g	4%
Cholesterol	24.94mg	8%
Sodium	507.16mg	21%
Potassium	141.04mg	3%
Total Carbs	17.56g	6%
Sugars	3.3g	13%
Dietary Fiber	2.89g	12%
Protein	13.28g	27%
Vitamin C	3.4mg	6%
Iron	46.6mg	259%
Calcium	21.1mg	2%

Amount Per 100 g
Calories	86.05 Kcal (360 kJ)
Calories from fat	12.91 Kcal
		% Daily Value*
Total Fat	1.43g	4%
Cholesterol	15.2mg	8%
Sodium	308.99mg	21%
Potassium	85.93mg	3%
Total Carbs	10.7g	6%
Sugars	2.01g	13%
Dietary Fiber	1.76g	12%
Protein	8.09g	27%
Vitamin C	2.1mg	6%
Iron	28.4mg	259%
Calcium	12.9mg	2%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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